Comparing Nutrients in 5 ounces Whole Grain Bagels VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Whole Grain Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.5% 361kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	18% 13g	1.35% 0.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	23.5% 13g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.6% 198μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	74.2% 5.94mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	29% 204mg	NA	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	67.8% 37.3μg	NA	55μg per day for Men 19-50 years
Sodium	35% 527mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	1.32% 49g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain Bagels VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Grain Bagels versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Grain Bagels vs Frozen Roasted Potatoes with Salt:

• Both Whole Grain White Bagels and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Whole Grain White Bagels as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Whole Grain Bagels vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Whole Grain Bagels have 6.2 times more Calcium, 8.4 times more Iron and 1.2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.6 times more Potassium than Whole Grain White Bagels.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Grain Bagels have 2 times more Energy, 2.1 times more Carbohydrate, 13.5 times more Sugars, 1.8 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.